9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 3/28/18

March 26, 2018


The long sleeve hoodie is back !!! We’ll be having order sheets at the gym from Monday 3/26-Friday 4/6!

END OF THE OPEN HAPPY HOUR @ SUNKEN WELL TAVERN Saturday 4/7/18 from 4pm-6pm!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (3 Rounds for reps)


Teams of 3:


50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes


50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes


50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)
Athletes will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The score today is repetitions at the final barbell. The weights should be something athletes are capable of completing at least 18, 15, and 12 repetitions unbroken respectively. Athletes will share one barbell, changing the weights out between each set. However, teams are encouraged to have multiple barbells if one or more athletes plans on going lighter in order to get the proper stimulus. The only movement that comes from the rack today will be the back squat.

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